Comparing Nutrients in 5 ounces Fried Green Plantains VS Kiwano

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Kiwano	15%	23%	62%

Macro Nutrients

	Fried Green Plantains	Kiwano	Recommended Dietary Allowance
Energy	15% 438kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.7g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.23g	NA	32g per day for Men 19-50 years
Omega 3	19% 0.3g	NA	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.33g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	8.24% 10.7g	130g per day for Men 19-50 years
Sugars	7.1% 5.15g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.3% 0.94g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.86g	NA	g per day for Men 19-50 years
Sucrose	% 3.35g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	NA	38g per day for Men 19-50 years
Protein	3.8% 2.13g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Kiwano	Recommended Dietary Allowance
Vitamin A	9.45% 85μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.55% 0.067mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.25% 1.16mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.8% 0.37mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	1.06% 4.25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.35% 4.8mg	8.35% 7.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Green Plantains	Kiwano	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	3.15% 0.028mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	12% 0.95mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.2mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	2.4% 0.055mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.9% 62.4mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	1.4% 51g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Green Plantains VS Kiwano per 5 oz

Compare the macro and micronutrient content in 5 oz of Fried Green Plantains versus 5 oz of Kiwano to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fried Green Plantains vs Kiwano:

• 5 ounces of Fried Green Plantains have 8.6 times more Vitamin A, 1.9 times more Vitamin B1, 6.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 4.2 times more Vitamin B6 and 5 times more Vitamin B9 than Kiwano.
• While 5 oz of Horned melon contain 1.6 times more Vitamin C than Fried Green Plantains.
• 5 ounces of Kiwano have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9

Comparing minerals per 5 ounces for Fried Green Plantains vs Kiwano:

• 5 ounces of Fried Green Plantains have 9.2 times more Copper, 1.5 times more Magnesium, 4.8 times more Manganese and 3.9 times more Potassium than Kiwano.
• While 5 oz of Horned melon contain 1.7 times more Iron, 2.1 times more Zinc and 2.5 times more Water than Fried Green Plantains.
• Both Fried Green Plantains and Kiwano contain similar levels of Phosphorus per five ounces.
• 5 ounces of Kiwano lack sufficient amounts of Manganese
• Both Fried Green Plantains as well as Horned melon lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fried Green Plantains have 7 times more Energy, 9.4 times more Fat and 6.5 times more Carbohydrate than Kiwano.
• Both Fried Green Plantains and Kiwano offer comparable quantities of Protein per five ounces.
• 5 ounces of Kiwano provide inadequate amounts of Energy